Fitness
Bend and step.
Shutterstock
While step platforms may look like a relic from the past, this simple piece of gym equipment is actually incredibly versatile, says trainer Tierni Eaton. Read on for 11 step platform exercises that can train a variety of muscles, build your endurance, and boost your stability.
Shutterstock
Start with this warm up.
- Adjust the step to a height that feels right.
- March by stepping your right foot firmly on the center of the platform.
- Follow with your left.
- Step down one foot at a time and repeat.
- Alternate and keep stepping till you’re warmed up.
Shutterstock
Eaton says this works your legs, lower back, and core.
- Stand behind small end of step.
- Jump onto step, land in middle with both feet.
- Jump feet out, one foot on either side.
- Squat to touch one hand to box, then other.
- Jump back on box.
- Repeat for 30 secs.
Shutterstock
Walk ups engage your core, glutes, and shoulders, Eaton says.
- Get into a high plank perpendicular to step.
- Move one hand up onto step, then other.
- Walk each hand back down again.
- Repeat, alternating which hand leads each time.
- Go for 30 seconds.
Getty Images/bojanstory
Eaton recommends raising your step higher for a challenge.
- Lie on back with feet close to long side of step.
- Hands by sides.
- Lift hips up into a glute bridge.
- Walk right foot onto step, then down.
- Walk left foot on step, then down.
- Repeat 8 to 10 reps.
Shutterstock
Trainer Whitney Berger says these squats work every part of the butt.
- Straddle platform.
- Place one foot on platform, toes forward.
- Bend standing leg.
- Squat and curtsy with back leg, touch it to the ground.
- Raise back up.
- Do 30 seconds, 4x per side.
Shutterstock
Berger also likes mountain climbers for arms, abs, and cardio.
- Place hands shoulder-width apart on platform.
- Keep wrists and shoulders in line.
- Look forward.
- Drive knee to chest one at a time as fast as you can.
- Go for 30 seconds, repeat 4x.
Shutterstock
Pilates pro Janet Li recommends this exercise to challenge your obliques.
- Lie perpendicular to step.
- Prop up on forearm.
- Stack your feet on the platform, legs straight.
- Lift and lower top leg.
- Do 8 to 10 reps per side.
© copyright 2011 Sharleen Chao/Moment/Getty Images
Trainer Jonathan Ho says this exercise hits the glutes, legs, and core.
- Step one leg back.
- Rest top of foot on step.
- Lunge other foot forward 2 to 3 feet.
- Lower hips to tap knee to floor.
- Drive through front foot to rise.
- Repeat 3 sets of 10 to 15 per leg.
Shutterstock
Dips work your chest, shoulders, and triceps, says Ho.
- Sit on platform, legs extended in front of you.
- Grasp edge of platform, fingers forward.
- Push into platform to raise up, elbows extend.
- Lower back down to start.
- Aim for 3 sets of 10 to 12 reps.
Shutterstock
Trainer TJ Mentus says raising your front foot improves your range of motion.
- Front foot on step.
- Balance on back toes.
- Lower back knee, bend front knee.
- Keep back straight.
- Tap knee to floor.
- Press into front heel to rise.
- 3 sets of 10 per leg.